Relaxation Exercises

Before you start the awareness of breathing meditation, you may wish to relax your body for a couple of minutes. This will help to get rid of tensions built up over the day in your body and mind. You may do this by any relaxation technique you know. I have placed an inner smile relaxation technique below. I will update the site with other relaxation techniqes soon.

Relaxation exercise – Inner smile

This inner smile relaxation technique can be used to relax oneself before leading onto a meditational practice or may be used on its own. This technique helps in relaxing the body-mind and releasing tensions which we may have been carrying throughout our day.

The different aspects of this technique include;

Physically Smiling – we initially create a gentle physical smile upon our face. We may not feel like smiling but as we practice this will grow upon us and become authentic. We then connect this physical smile to the inner smile/glow which radiates from our heart centre. We then place this smile upon each part of our body.

Visualisation – we create a mental visualisation of a glowing ball of light radiating peace and calm to our different body parts. We visualise our spine and every cell of our body being penetrated by universal healing energy. We also visualise us breathing in tranquillity and breathing out tensions.

Connecting with one’s heart centre – we smile and allow the heart centre to open and respond to us. We then allow the energy radiated by the heart centre to reach all parts of our body-mind.

Moving and holding attention at the different areas of the body – we move our mental attention to different parts of the body, such as the head, arm, torso, and legs. We then pay attention to the sensations we may feel at that part of the body, holding our attention there. We also defocus our attention onto the entire body, by feeling the outline of ones body.

Breathing in tranquillity, and breathing out tensions – we take deep conscious breaths in and out. Allowing ourselves to visualise that we breathe in healing energy which make the body-mind tranquil and breathe out tensions within ourselves. We visualise that our whole body is breathing in and out from the surface of one’s skin. As you place your attention at each body part, visualise that part of your body breathing in tranquillity and out tensions.

This technique can be adapted by each person, if they wish too. This may be helpful as some people may initially struggle with some aspects of this technique. You may then practice an aspect of the technique which you can do easily, this may be visualisation, connecting with one’s heart, breathing in and out or moving one attention around the body. Then move to another aspect of the technique, until you can practice the full technique as it is. For example;

You may initially practice smiling at one’s heart centre and allowing it to respond, before moving to another aspect of the technique.

You may just practice physically smiling and then allowing this smile to grow upon you.

You may just practice visualising a glowing ball of energy and your inner smile moving throughout the body.

You may just practice moving one’s attention throughout the body, keeping your attention on parts of the body and observing any bodily sensations.

You may just take deep conscious breaths in and out. Releasing tensions and allowing your body to relax.

Play with the technique and through practice you will discover what works for you. You may then practice the whole technique or parts. You may practice before, during, or after other meditational practices. You may wish to practice this technique for as little or as long as you like. You may also practice this whole technique or parts during your daily life. For example;

You may smile at your heart centre whilst doing any activity.The more attention you pay to the heart centre, the response and presence will extend into your life from the heart centre. This will bring qualities of unconditional love , compassion, empathy, expansion, and acceptance to your life.

You may physically smile and feel how it changes your mood and the environment around you. Learn to smile to friends, enemies and strangers.

You may take deep conscious breaths, to calm oneself and release tensions in the body-mind.

You may visualise the whole body breathing through your skin and yourself bathing in universal energy. In this way, you may experience the aliveness of nature. You will benefit from the energies of the Sun, Earth and the Universe.

You may move your attention to different part of the body during daily life and experience the sensations you feel. In this way you will learn to communicate and listen to one’s own body.

Guided Instructions

Sit in a comfortable posture keeping your back naturally and effortlessly straight. You may sit cross legged on the floor, on a chair, leaning against a wall, or in whatever way you find comfortable. Place your hands on your lap, keep your palms open and upwards as you practice the relaxation technique.

Close your eyes. Bring your attention back into the body and feel the entire body. Keeping your attention in the body, be aware of whatever you feel within the body.

Let go of tensions in the body and mind by taking deep conscious breaths in, calming your body with tranquillity and breathing out, letting go of stress and tensions.

Let us start by physically smiling, it doesn’t matter if we feel happy or not. Physically feel your face smiling. Feel this smile expand and radiate peace and calm to the entire face. Feel your whole face, smiling, glowing with peace and calm.

Now bring your attention to the centre of your chest, the heart centre. Smile at your heart centre and feel it respond, expand and radiate tranquillity throughout your body. As you smile upon each part of your body, feel the inner smile radiating from your heart.

Feel each area of your body healing, as you place your attention and smile upon it.

Slowly and calmly, move your attention down to the neck and shoulder area. Feel your inner smile glow as a ball of light and radiate peace and calm to your entire neck and shoulder area, letting go of any tensions built up there. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire left arm. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire left arm, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire right arm. Feel your inner smile glow as a ball of light and radiate peace and calm to the whole right arm, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire upper chest and then the abdomen area. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire front torso, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire upper back and then the lower back area. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire back area, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire pelvic area. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire pelvic area, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire right leg. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire right leg, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Slowly and calmly, move your attention to the entire left leg area. Feel your inner smile glow as a ball of light and radiate peace and calm to the entire left leg, letting go of any tensions built up in that area. Breathing in tranquillity and breathing out tensions.

Now bring your attention back to the entire body. Feel your inner smile glowing throughout your entire body, penetrating each cell with peace and calm. Breathing in your whole body is pervaded with tranquillity. Breathing out you let go of any tensions in your body and mind. Feel your entire spine full of light, full of energy. Sit with your inner smile, breathing in tranquillity, and breathing out tensions. Feel your body healing itself in abundant universal energy.

When you are ready you may proceed to awareness of breathing meditation, any other practice or you may open your eyes.